CrossFit
Deadlift:
8-8-8
 
5 rounds for reps:
Russian Kettlebell Swing 70/44
Bar Dip
(rest 1:00 between rounds)
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Competitor 1
Drill
Tall Jerk
 
Split Power Clean (blocks) + Split Jerk
60% 3+3
65% 2(2+2)
70% 3(1+1)
 
For total reps:
Every 1:00 for 10:00
Odd min: 45′ Axle Bar Walking Lunge (front rack) 90/70
Even min: DBall Over the Shoulder 150/100
(choose reps prior to start)
 
Not timed:
2k Row
*200m on the air runner every 500m
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Competitor 2
Drill
Tall Jerk
 
Power Snatch
70% 1×3
75% 2×2
80% 3×1
 
Thruster
75% 4×3
 
Front Squat
70% 2×3
80% 3×2
 
2 rounds at moderate intensity:
3:00 Ski Erg
:15 Transition
:30 Plank Hold
:15 Transition
3:00 Air Bike
:15 Transition
:30 Rt Side Plank Hold
:15 Transition
3:00 Row
:15 Transition
:30 Lt Side Plank Hold
:15 Transition
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“Do the right thing. It will gratify some people and astonish the rest.” 
~Mark Twain